Is Plank Board Pose Not Effective for Slimming Your Waist? 9 Actions to Make Your Abs Explode! (With Diagrams)
Practice yoga, everyone knows the plank board pose, which can not only strengthen the core but also slim the waist and reduce fat. It's really a very useful yoga pose.
But recently many yogis have reflected that the feeling of the plank board pose has diminished, and the slimming effect is not obvious. What should be done?
First of all, congratulations to those who can easily handle the plank board pose, which indicates that the core has truly made progress. But if you still want to strengthen it and make the abdomen feel more, try these 9 actions.
Action 1:
- Lie on your back on the mat, with both feet placed on the yoga ball
- Place your hands behind your head, adjusting for 5 breaths
- Exhale, pull your abdomen towards the spine, activating the core
- Inhale, prepare, exhale lift your head upwards
- Until the shoulder blade position leaves the mat
- Inhale, return to the original position, repeat the exercise 5-8 times
Action 2:
- Lie on your back on the mat, bending your knees
- Place your hands in front of you, holding the yoga ball
- Exhale, lift your head upwards until the shoulder blade leaves the ground
- Inhale, return to the original position, repeat the exercise 5-8 times
Action 3:
- Lie on your back, holding the yoga ball between your feet
- Place your hands on either side of your body, palms down
- Exhale, lift your legs upwards to 90 degrees
- Maintain the extension of your legs and use force to hold the ball
- Exhale again, lift your hips upwards
- Inhale, return to the original position, repeat the exercise 5-8 times
Action 4:
- Lie on your back, with your legs held in the ball
- Exhale, lift your legs upwards to 60 degrees
- Place your hands behind your head
- Exhale, lift your head to the shoulder blade leaving the ground
- And twist to the right, while bending the right knee
- The left elbow touches the right knee, switch to the other side
- Repeat the exercise 5-8 sets
Action 5:
- Plank board pose, with the soles of your feet on the yoga ball
- Exhale, using the power of your core
- Roll the ball towards the direction of your arms
- Then extend your legs, repeat the exercise 5-8 times
Action 6:
- Lie on your right side on the yoga ball
- With your feet on the ground or against the wall
- Maintain the stability of your body, left hand on the back of your head
- Right arm extended, exhale to lift the torso upwards
- Inhale, return to the original position, repeat the exercise 5-8 times
Action 7:
- Lie on your back on the yoga ball
- With your feet pushed against the ground or the wall
- Place your hands on either side of your head, exhale to lift your head upwards
- Until the shoulder blade leaves the ground
- Inhale, return to the original position, repeat the exercise 5-8 times
Action 8:
- Lie on your back on the yoga ball, with your hands fixed
- Exhale, bend your knees closer to your abdomen
- Inhale, extend your legs, repeat the exercise 5-8 sets
Action 9:
- Sit upright on the mat, with slightly bent knees
- With your trunk slightly backward, with your hands in front of you holding the ball
- Exhale, twist the spine to the right, inhale to restore
- Exhale, twist to the left, repeat the exercise 5-8 sets
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